CrossFit

What is CrossFit?

CrossFit 是什麼?

CrossFit delivers an entirely different workout experience because it is broad, general and inclusive. The workouts and routines are constantly changing, which means that you and your body are constantly being challenged. This means you no longer will be bored with a standard gym workout and your body develops a core and universal level of fitness.

With Feng CrossFit you can develop the following:

Respiratory, Endurance, Cardio, Stamina, Strength, Flexibility, Power, Coordination, Agility, and Balance.


CrossFit 是一種前所未有的鍛鍊經驗, 這種鍛鍊方式很廣泛同時也很普遍. 所有的鍛鍊課程跟例程都不斷的在變化, 而因此, 我們的體力時時刻刻都在接受新的挑戰. 我們也不再因為每次都做同一種鍛鍊方式而感到無趣. 我們的身體也會達到一個核心的基本狀態.
在Feng CrossFit 我們可以幫您達成以下體能狀態:
呼吸調整, 耐力, 有氧運動, 持久力, 體力, 煣軟度, 力度, 協調度, 敏捷度與平衡度.

Is CrossFit for me?

CrossFit 適合我嗎?

fctaipei 13.3 open workout

Feng CrossFit Taipei Open Workout 13.3 burpee

CrossFit is a health and fitness program that achieves a broad and general fitness that is applicable to everyday life. CrossFit includes a mixture of gymnastics, weightlifting, and cardio-respiratory endurance.

CrossFit can be used to achieve a greater level of fitness and health. CrossFit has been used to take high school athletes and make them better while also taking the average person and make them healthier and fitter.

Regardless of where you are in fitness and health, CrossFit can work for you.

CrossFit is designed to scale to your level, so it can take you to the next level.


CrossFit結合了體操, 舉重以及心肺耐力的訓練; 是一種以我們的日常身活為主, 既多元又廣泛的健身課程.

我們可以使用CrossFit的鍛鍊方式來幫助我們達到更好的體力與健康的身體. 在很多高中學校裡教練都選擇使用CrossFit來鍛鍊他們的選手, 讓他們在球場上更強壯;  CrossFit也可以用來幫助我們一般人把體力練的更好.

不管你現在體力如何, CrossFit一定適合你. CrossFit 的特點就是它可以以每個人的程度做客製化的設計, 我們的教練會幫你摸索難易度, 一步步幫你達到理想目標.

CrossFit is not just fitness, it’s a community | CrossFit 不僅是一種健身方式, 它是一個社團

It may seem intimidating at first, but you’ll quickly realize how supportive the CrossFit community is and how this is a large part that binds us together. You will never have to work out alone again. Not only will you benefit from expert coaching and a huge online community to discover and share stories with, but you’ll also develop relationships in the gym that truly make training fun. This encourages consistency, which is extremely difficult to find in other programs. The people in your affiliate become your teammates, and you’re likely to bond quickly with anyone you meet at the bank wearing a CrossFit shirt. People are passionate about this for a reason; it’s up to you to find out what that is.


剛開始你可能會感到害羞, 但慢慢的你會開始發覺CrossFit這個團體的成員非常的熱心於支持其他成員. 你已經不需要一個人單獨鍛鍊了.  現在你不僅有一個專業教練在鍛鍊你; 一個巨大的網路平台, 讓你可以閱讀和分享鍛鍊經驗, 在這期間你跟你的 CrossFit 健身中心所發展的關係將會讓你覺得健身其實很好玩, 很有趣. 要很有毅力的不斷上健身中心是很罕見的, 但因為CrossFit 讓你覺得健身越來越有趣, 你會很有規律的繼續鍛練身體. 跟你在同一家 CrossFit 健身中心鍛鍊的人會變成你的隊友; 當你在公共場所看到穿 CrossFit 上衣的陌生人, 你也會很快就談的很投入. 這世界上有無數人 CrossFit 有滿腔熱忱是有原因的, 就看你是否決定試試這份熱忱.

Commercial Gyms vs. The CrossFit Method | 傳統健身房 VS CrossFit 模式

In gyms and health clubs throughout the world the typical workout consists of isolation movements and extended aerobic sessions. The fitness community from trainers to the magazines has the exercising public believing that lateral raises, curls, leg extensions, sit-ups and the like combined with 20-40 minute stints on the stationary bike or treadmill are going to lead to some kind of great fitness. Not to mention the fact that when you walk in any commercial gym the first sight to be seen is the number of machines that come with no directions. Learning how to use them, when to use them, in what order, at what intensity can be a confusing and quite overwhelming.

At Feng CrossFit we work with compound movements and shorter high intensity cardiovascular sessions. We replaced the lateral raise with push-press, the curl with pull-ups, and the leg extension with squats. For every long distance effort our athletes will do five or six at short distance. Why, because compound or functional movements and high intensity or anaerobic cardio is radically more effective at eliciting nearly any desired fitness result. Our approach is consistent with what is practiced in elite training programs associated with major university athletic teams and professional sports. CrossFit endeavors to bring state-of-the-art coaching techniques to the general public and athletes who have not access to current technologies, research, and coaching methods.

CrossFit is based on a team/group workout environment. Very different from the commercial gyms; there are very few open gym times and almost no traditional machines. The complete program is based around maintaining a low client to coach ratio and one of the most important characteristics is the fitness programming. Each member chooses a time that he/she can attend a scheduled class. All participants in that class warm-up together, work on skills together and perform the workout of the day. As a team, as a family, as a unit, they start and end the workout together. Pushing, encouraging, and helping each other along the way; similar to that of a professional sports team or military unit.

Another one of the biggest problems with commercial gyms is the lack of training and knowledge passed on to the client. Teaching correct form and technique from day one and educating all members on how to perform every movement they will encounter in the CrossFit environment can mean the difference between an injury and a forever healthy and limber athlete.

This education of proper form and technique will be offered through a mandatory Fundamentals Program. This program will be 9 sessions long, held 3 days a week for the first 3 weeks of membership. Each 1 hour session will focus on proper form and technique in warming up, cooling down and the workout itself. There are 9 CrossFit foundational movements that each athlete must learn and prove competency in before moving on to the class environment. Each client will have to successfully finish the Fundamentals Program to continue onto a CrossFit session.


在你第一次走進傳統健身房時是不是注意到一系列的跑步機與其他機械式的運動器材; 很可惜的是這些器材並沒有附上詳細的使用說明. 當你要自己學習如何使用這些器材後才發現這並不簡單, 例如: 哪些器材最適合在什麼時候使用, 使用順序,跟適合自己的難易度; 從未用過這些器材的人會因此而感到恐懼.

世界各地的健身房都很一致, 他們都普遍使用最典型常見的單一部位訓練法跟漫長的有氧運動. 大部份的教練跟運動雜誌一直讓大眾認為側舉, 彎舉, 腿部伸展, 仰臥起坐等項目再加上二十至四十分鐘的跑步機或腳踏車運動就足夠讓你達到極致的體能.

在Feng CrossFit 我們所使用的是複合式運動以及短暫的高強度心肺訓練. 我們把側舉換成推舉, 把彎舉換成pull up, 把leg extensions改成深蹲. 每當其他人做一次long distance effort, 我們會做五至六次short distance, 因為複合式複合式運動以及短暫的高強度心肺訓練相對來說可以更有效的引發任何想達到的健身效果. 我們所使用的方式與世上知名大學的傑出運動員和專業運動員的訓練課程是完全一致的. CrossFit 不停的努力幫助我們帶給大眾與運動員最先進的教練技術.

CrossFit 與傳統健身房很不一樣因為 CrossFit 鼓勵團體式的健身方式, 在這種健身中心很少有開放式的個人運動時段而且在 CrossFit 健身中心內幾乎沒有任何機械式的運動器材. 整個課程規畫都以單一教練對少學員的比例為主, 而課程編程也是我們最重視的一個環節.  所有學員到健身中心後會一起暖身, 一起練習教技術性的動作然後就像一個球隊, 一個家庭, 一個團體一樣, 所有學員會一起開始,一起結束當天的健身課程. 這種一起鼓勵對方, 幫助隊友的行為就例如一班專業球員或軍隊組織.

經常會在傳統健身房發生的另一種情形就是無法將最正確的運動方式與知識傳達給會員們. 從第一堂課教會學員最正確的姿勢與技術對於學員來說是受傷或永久的健康之差. 我們會以 Fundamentals 課程教會新學員正確的姿勢與技術; Fundamentals 課程共有九堂課, 每周三次. 每堂 Fundamentals 課程是一個小時常; 在這一個小時內教練會教學員正確的暖身和緩和動作以及當天的健身動作. 在學員可以進階到 CrossFit 課程之前, 每個學員都要完成 Fundamentals 課程並且學會九種主要的 CrossFit 動作.